Bear Canyon CrossFit – WOD
Strict Press (Part A) 8 minute EMOM
5 Banded Strict Press @ 40-45% (red bands)
Percentage today is based off of your 1 rep max Strict Press
)
Rest 4 Minutes between
Deadlift (Part B) 8 minute EMOM
3 Banded Deadlift @ 50-55% (green bands)
Percentage today is based off of your 1 rep max Deadlift
)
“Bad” (AMRAP – Rounds and Reps)
9:00 AMRAP
7 Strict Handstand Push-Ups
9 Dual DB Hang Clean and Jerk 50/35
16 Toes to Bar
RX+:
9:00 AMRAP
7 Wall Facing Handstand Push-Ups
9 Dual Dumbbell Hang Clean and Jerk 70/50lb, (32/22.5kg)
16 GHD Sit-Ups
Level 2:
7 Kipping Handstand Push-Ups
9 Dual Dumbbell Hang Clean and Jerk 35/25lb, (16/12kg)
16 V-Ups
Level 1:
7 Kneeling Box Pike Handstand Push-Ups
9 Dual Dumbbell Hang Clean and Jerk 25/15lb, (12/7kg)
16 Abmat Sit-Ups